Effects of Exercise on the Skin and Protective Measures During and After Workouts

Being physically active is crucial for maintaining good health and beauty. Regular exercise can improve the skin’s appearance and reduce the visibility of chronic skin conditions. However, it’s crucial to properly care for the skin before and after workouts, as neglecting this can lead to the opposite effect. In this blog post, I will explain how exercise affects the skin and provide tips on protecting it from potential issues.

How exercise improves the appearance of the skin

Physical activity indirectly improves the quality of the skin by improving blood circulation and sleep, accelerating tissue regeneration, and helping to manage stress.

Increase Blood Flow, Hydration, and Irritation

After exercise, especially aerobic exercise, the skin appears to glow with salt crystals and looks rosy, which is associated with youthfulness. This is a noticeable effect of physical activity. The acceleration of blood flow during exercise leads to improved delivery of oxygen and nutrients to skin cells, resulting in a healthier appearance.

Evidence suggests that sweat enhances the hydration of the skin and supports its protective function. However, if sweat is not washed off, it can cause irritation. The feeling of tightness in the skin after exercise is partially due to the presence of sodium in sweat, which can dry out and irritate the skin.

Enhancement of skin’s recovery

Even low-intensity exercise, such as Pilates, reduces inflammation levels and accelerates wound healing. Elderly individuals without chronic illnesses also experience this effect, although their skin typically takes longer to recover as they age.

Preventing aggravation of pre-existing skin conditions

Regular exercise can also lower blood sugar levels, which is beneficial for the skin as it reduces the risk of acne, psoriasis, and dermatitis. The American Academy of Dermatology recommends regular physical activity for individuals with psoriasis.

However, chronic skin conditions can be exacerbated by improper skin care, pollution, and sweat. Later, I will explain what can be done to address this issue.

Managing stress

Evidence suggests that stress can worsen skin conditions such as acne, psoriasis, dermatitis, and rosacea. Regular exercise of any type can help manage stress and reduce its negative effects.

Furthermore, sports can indirectly assist individuals with skin conditions by altering their body image. For instance, 30-40% of adolescents with acne feel self-conscious about their appearance, experience anxiety, and report symptoms of depression. Although physical activity may not significantly improve the condition of the skin, it can enhance self-esteem and foster a positive attitude toward the body.

This also applies to individuals without skin conditions. For instance, those who participated in sports during childhood tend to feel more self-assured and content in adulthood than their less active counterparts.

Slowing down aging

Some scientists propose that physical activity helps the skin maintain its elasticity and firmness for a longer time, resulting in a more youthful appearance. They suggest that aerobic exercises like running and cycling accelerate the metabolism of dermal cells, which helps to slow down the loss of collagen – the protein responsible for skin elasticity.

There are several interesting studies supporting the claim that exercise can slow down the aging process, although there are only a few available. In one such study, the buttocks of people of various ages were compared to exclude photoaging, as this body part is less frequently exposed to the sun. The findings indicated that the buttocks of more physically active participants looked younger, even if they began exercising later in life. Perhaps athletes may be able to save on anti-aging cosmetic procedures.

SKIN PROTECTION DURING AND AFTER WORKOUTS

Avoid acne flare-ups on your face or body

Sweat can lead to acne flare-ups, especially if you use pore-clogging cosmetics and ignore hygiene rules.

Solution #1: Cleanse your skin properly

To properly cleanse your skin before and after exercising, remove makeup or wipe your skin with micellar water or wet wipes. If your skin is prone to breakouts, use products with salicylic acid, which can easily penetrate the skin and exfoliate dead cells that may clog pores. Salicylic acid can be found in various forms such as shower gels, foams, lotions, and wipes. After working out, take a shower or at least cleanse the areas of your skin prone to breakouts.

If you experience an acne flare-up, a doctor may prescribe benzoyl peroxide products for your face or body. These products contain an antimicrobial agent that destroys the bacteria that contribute to acne and are used in medicinal cosmetics. However, it’s important to note that benzoyl peroxide products should only be used during the flare-up period and not constantly. They should also not be used in combination with salicylic acid products, as this can worsen the problem. Treatment typically lasts from four weeks to several months.

Benzoyl peroxide is available in the form of creams, lotions, and shower gels. While there is also soap with this compound, it is not recommended due to the risk of drying out the skin. In fact, any antibacterial soap should be avoided for cleansing as it can dry out the skin and increase the risk of antibiotic-resistant bacteria.

Solution № 2: Choose clothes carefully and take care of them

When engaging in active sports, it is advisable to choose synthetic fabrics that can wick moisture away from the skin. It’s important to wear clean clothes for every workout, ensuring that no bacteria or sweat from the previous workout remains as they can cause inflammation.

To prevent bacterial growth, sweaty clothes should be removed and washed immediately since a warm and damp environment is the perfect breeding ground for bacteria. Bacteria can also be found on specialized equipment such as glasses, masks, and helmets. Therefore, it is essential to periodically clean these items as well.

How to avoid mechanical acne

Friction can cause eruptions to appear in people who are not typically prone to acne, particularly in areas where the skin comes into contact with tight clothing such as at the neckline or under straps.

The solution to preventing eruptions caused by friction is similar to that of other types of acne. It involves cleansing the skin with specialized products before and after workouts, wearing clean and loose-fitting clothing that can dry quickly, and avoiding staying in wet clothes after exercising. It is necessary to wash the equipment after each workout, even if it doesn’t look dirty.

How to avoid sunburn and protect your skin from photoaging

Engaging in outdoor activities has a disadvantage – exposure to ultraviolet radiation. UVB rays increase the risk of skin cancer, while UVA rays break down collagen and elastin, causing wrinkles and making the skin less elastic.

Online sources talk about the “runner’s face” phenomenon, where regular jumps during running cause the skin to stretch, become less elastic, and blur the contour of the face, leading to sagging cheeks. However, dermatologists refute this myth, stating that premature aging is not caused by running alone but by any activities in the sun without sunscreen. The sagging of cheeks is a result of not protecting the skin from UVA radiation, which is applicable to anyone regardless of their physical activity level, whether they are a runner, cyclist, or meditating yogi.

Protect your skin

To protect your skin from the harmful effects of UV radiation during outdoor activities, it’s important to apply sunscreen with an SPF of 30+ at least 15 minutes before starting your workout, especially if the UV index is higher than 3 or if you have rosacea. The recommended amount of sunscreen for the face is approximately 1/4 teaspoon, and for the body, it is two tablespoons. Applying only a small amount of sunscreen won’t provide sufficient protection.

Using water-resistant sunscreen is recommended for outdoor activities to prevent it from washing off with sweat, but it’s important to keep in mind that its water-resistance is not permanent and it needs to be reapplied after 40-100 minutes, depending on the label. Moreover, even if it is water-resistant, it can still rub off with a towel or hand, which means reapplication is necessary after swimming.

To enhance the SPF sunscreen’s protection, antioxidants like vitamins A, E, and C are beneficial. Consuming fruits, berries, and vegetables can help increase antioxidant intake, and serums with antioxidant compounds can also be applied before sunscreen, preferably the night before.

Lastly, after exercising outdoors, it’s important to cleanse and moisturize the skin to partially neutralize the negative effects of UVA radiation and to help retain the skin’s moisture.

Sun Radiation Level	Index	Sun Protection Measures
Low	1-2	Wear sunglasses on bright days. Wear covered clothing and use sunscreen if your skin easily burns even at this index.
Moderate	3-5	Use sunscreen and wear covered clothing. Stay in the shade during midday.
High	6-7	Limit time in the sun from 10:00 am to 4:00 pm. Wear covered clothing, a hat or cap, and sunglasses. Use sunscreen.
Very High	8-10	Avoid the sun from 10:00 am to 4:00 pm. If not possible, stay in the shade, wear covered clothing, a hat or cap, and sunglasses, and use sunscreen.
Extreme	11+	Skin can burn within minutes. Avoid the sun from 10:00 am to 4:00 pm. Stay in the shade, wear covered clothing, a hat or cap, and sunglasses, and use sunscreen.

Avoid skin dehydration

When exercising, the body loses a lot of fluid, which affects the condition of the skin, causing symptoms ranging from slight tightness and itching to small wrinkles and even cracks. Skin dehydration is more likely to occur in people with eczema, psoriasis, or atopic dermatitis, and the situation worsens in winter when the air in the room is drier.

To solve the problem, use an air humidifier indoor to improve air quality and make sure to drink enough water before, during, and after your exercise.

Take a short, warm shower lasting up to 15 minutes after your workout, as hot water can dry out your skin further. After showering, apply a moisturizer with hyaluronic acid to your face and body immediately to hydrate your skin.

Avoid chafing and irritation

Friction and sweat can cause chafing of the skin in areas where it comes into contact with clothing. For instance, runners may experience chafing on their inner thighs, heels, and toes, while crossfitters may develop blisters on their hands.

Intertrigo, a type of dermatitis, may occur in skin folds such as the groin, under the breasts, and between the buttocks. This condition arises due to high humidity and temperature and is characterized by a rash and itching.

To address the problem, individuals can take preventive measures by selecting appropriate footwear and clothing. It is crucial to choose items that fit properly, have flat seams, and are made of materials that can wick away sweat and dry quickly. Moreover, it is essential not to overlook the importance of socks. For instance, sports socks designed for running or hiking, with zones of varying weaves, can fit tightly to the foot and prevent slipping during movement.

To prevent rubbing between the skin and clothing, individuals can apply moisturizing cream or vaseline in advance or use a band-aid to cover the affected areas. Moreover, special gloves and sports chalk can be utilized to protect against blisters on the palms.

Prevent bruises and cuts

Engaging in sports activities always entails a risk of sustaining skin abrasions and other injuries.

To prevent skin abrasions and other injuries while engaging in sports activities, it is essential to use proper clothing and equipment. For instance, wearing gloves while doing pull-ups can prevent torn calluses.

In case of a bruise, applying something cold to the affected area for 20 minutes and elevating the injured part of the body above heart level can help minimize the bruise’s size.

If the skin is already damaged, it is necessary to wash the wound with clean water and regular soap and then apply petroleum jelly. This helps keep the skin moist and promotes healing. It is not recommended to burn the wound with iodine or hydrogen peroxide as they can slow down the healing process.

For open cuts, it is advisable to cover the wound with a band-aid or sterile dressing and remember to change it daily while rinsing the wound.

While the wound is healing, it is best to avoid swimming in open water as there is a risk of infection. However, swimming in pools with small cuts is possible as chlorine can kill most bacteria in the water.

Avoid itching and dandruff

When sweat accumulates on the skin, it can cause various problems. Sweat contains salts and protein breakdown products that can dry out the skin, become a food source for bacteria, and lead to dandruff formation, as well as brittle hair.

To prevent the negative effects of sweat on the skin and hair, it is not necessary to wash your hair with shampoo after every workout. Daily washing is only suitable for an oily scalp, as excessive cleansing can wash away the protective film and damage the hair. It is essential to choose the right shampoo that does not dry out the scalp. Additionally, rinsing the roots with water may suffice if the scalp is not oily but the hair is very wet.

Using dry shampoo before the workout can help absorb excess oil and sweat, and a fabric headband can absorb sweat during the workout. It is crucial to wash the headband after each workout to prevent bacterial growth.

For those prone to dandruff, a weekly scalp scrub can be helpful to exfoliate dead skin cells.

Avoid skin infections

The humid and warm environment of public showers and gyms provides an ideal home for bacteria, fungi, and viruses, which can cause various infections. In a study, scientists discovered 17 types of bacteria on various surfaces, such as toilet door handles, exercise bikes, and steppers, in fitness centers. In theory, individuals can contract infections, such as impetigo, athlete’s foot, and nail fungus, from such places.

Solution: Observing hygiene practices is sufficient to protect oneself, such as disinfecting equipment with spray or wipes when possible, washing or disinfecting hands after contact with surfaces in public places, avoiding going barefoot, taking a shower and washing clothes after working out.

Wearing tight clothing that absorbs moisture is beneficial to harmful microorganisms, as they can reproduce faster in such an environment. It is better to wear loose clothing that wicks sweat away from the body to prevent the growth of harmful microorganisms.

Avoid flare-ups of rosacea, eczema, and psoriasis

Exercising can increase body temperature and temperature fluctuations, which can trigger rosacea. Individuals with this skin condition should avoid activities such as hot yoga or jogging in the heat. Sweat, which contains salts and urea, can dry out and irritate the skin, potentially making eczema and psoriasis worse.

Dermatologists suggest that individuals with rosacea should exercise in cooler conditions, such as swimming in a pool or running on a treadmill near an air conditioner or during the evening after sunset. After exercising, it is essential to take a warm shower instead of hot water, which can dry out the skin.

To prevent flare-ups, individuals can use cold compresses on affected areas to lower the temperature. They can also keep a water spray bottle, ice cubes, or a clean damp towel nearby during exercise to periodically wipe or spray the skin to prevent overheating. It’s also necessary to wear sunscreen and a hat during outdoor workouts. Following these tricks has helped 89% of individuals with rosacea exercise without worsening their symptoms.

After cleansing the skin, applying skincare products with panthenol, centella, allantoin, and peptides can immediately soothe the skin. If the skin still turns red after exercising, creams and lotions with a green pigment can conceal the redness, but they do not treat rosacea. Treating rosacea requires special medical treatment.

To manage eczema and psoriasis, it’s advisable to exercise in a well-ventilated and cool room. During flare-ups, individuals should engage in light activities such as yoga, Pilates, or rest between sets of strength training to avoid excessive sweating. While synthetic fabrics may work for others, people with eczema should choose loose cotton clothing to prevent irritation to their sensitive skin.

Chlorine, commonly used to disinfect water in pools, can also trigger psoriasis and eczema flare-ups. To protect the skin, it’s crucial to apply an emollient, preferably in the form of an ointment, immediately after showering and before entering the pool. After swimming, taking a shower and reapplying the emollient can restore the skin’s protective function.

Individuals can also look for a pool with a different purification system, such as ultraviolet or ozonation, or at least with a lower chlorine content. If swimming in open water, it’s essential to protect the skin from the sun.

Do you need special cosmetics for sports?

Using special “sports” products is likely unnecessary. However, it’s crucial to remove makeup before exercising to prevent it from mixing with sweat and sebum, which can clog pores. When selecting a specific product, individuals should consider their skin type.

If exercising outdoors, using only sunscreen is recommended, along with applying antioxidant serums beforehand. These serums enhance protection against ultraviolet radiation and can include ingredients such as vitamin C, coenzyme Q10, resveratrol, superoxide dismutase, and niacinamide. However, products containing acids or retinoids should be avoided, as they increase the skin’s susceptibility to sunlight.

After exercising, it’s best to use non-irritating products as heated and humid skin becomes more sensitive and permeable. Moisturizing creams or serums with antioxidants, peptides, and soothing ingredients like panthenol are suitable. However, products containing exfoliating acids or retinoids can cause irritation and should be left on overnight.

Remember

• Regular exercise can improve skin condition, slow down aging, and prevent exacerbation of skin diseases.
• Before working out, remove makeup and avoid products that can irritate the skin, clog pores, or increase sensitivity to sunlight.
• After exercising, cleanse the skin with a gentle product and avoid antibacterial or other soaps that can dry out the skin.
• Sportswear should allow for air circulation and be washed after each workout to prevent skin infections or acne flare-ups.
• Proper hygiene rules can help ensure healthy and beautiful skin while reaping the benefits of exercise.